Canned soup is a convenient meal option. However, some individuals experience digestive discomfort, like diarrhea, after consuming it. This is often a common reaction to specific food ingredients. Understanding why involves exploring various components within canned soups and how the body interacts with them.
High Sodium Content
Many canned soups contain high sodium. The body attempts to manage excess salt by drawing water into the intestines, an osmotic effect. This increased water content accelerates bowel movements, leading to looser stools or diarrhea. High sodium can also cause bloating.
Common Additives and Thickeners
Canned soups often include additives and thickeners for texture, stability, and shelf life. Common examples are guar gum, xanthan gum, and carrageenan. Though generally safe, these ingredients can cause digestive distress for some.
Guar gum, a soluble fiber, absorbs water and can lead to bloating, gas, and diarrhea. Xanthan gum also binds water and acts as a laxative. Carrageenan has been linked to inflammation and digestive issues like bloating and IBS symptoms. MSG, a flavor enhancer, can also trigger bloating, gas, and diarrhea in some individuals.
Potential Food Sensitivities
Beyond additives, certain naturally occurring food components in canned soups can trigger digestive reactions in sensitive individuals.
Lactose Intolerance
Lactose, a sugar found in dairy products, is a common culprit in creamy soups. Individuals with lactose intolerance lack sufficient lactase, the enzyme needed to break down lactose. Undigested lactose then draws fluid into the small intestine, leading to watery diarrhea and other symptoms as it ferments in the large intestine.
Gluten Sensitivity
Gluten, a protein found in wheat, barley, and rye, can also cause issues. Soups thickened with flour or containing pasta may contain gluten, which can trigger symptoms in those with celiac disease or non-celiac gluten sensitivity. In celiac disease, gluten ingestion leads to an immune response that damages the small intestine lining, impairing nutrient absorption and causing diarrhea. Non-celiac gluten sensitivity can also manifest with digestive discomfort, including diarrhea, without the intestinal damage seen in celiac disease.
FODMAPs
Fermentable Oligo-, Di-, Mono-saccharides, and Polyols (FODMAPs) are carbohydrates poorly absorbed by the small intestine. Common high FODMAP ingredients in soups include onion, garlic, and certain vegetables like cauliflower and mushrooms. When these carbohydrates are not fully absorbed, gut bacteria ferment them, producing gas and drawing water into the intestines, which can result in bloating, gas, and diarrhea.
Identifying Your Triggers
Pinpointing the specific component of canned soup causing digestive upset involves careful observation.
Read ingredient labels on different soup brands. This helps identify common triggers.
Keeping a detailed food diary is another effective strategy. Record everything consumed, along with any digestive symptoms, to reveal patterns over time. This record allows individuals to connect specific ingredients or combinations to their reactions.
If symptoms are severe, persistent, or accompanied by other concerning signs like unexplained weight loss or blood in stool, consulting a healthcare professional is advisable for proper diagnosis and management.